Healthy Eating on a Budget: Tips That Actually Work

The Myth That Healthy Eating Is Expensive

Many of us are feeling the stress of the rising cost of living, and one place we feel it the most is the grocery store.

There is a common misconception that it is cheaper to eat unhealthy foods, with families opting for the drive-thru line over the organic food aisle, but this sentiment is misleading.

Choosing lower-cost foods that lack nutritional value may seem like you’re saving money upfront, but over time, those choices can contribute to health issues that lead to higher medical expenses, costing you more in the long run.

The alternative is just as nice on your wallet, too. Despite what you may believe, you can create healthy, budget-friendly meals that don’t require specialty foods or organic anything.

You don’t have to do it perfectly every time, but learning some strategies to create meals that are good for your body and your wallet makes it easier to stick to these habits long-term. And here at TeleHealthNP, we are all about sustainable habits you can maintain.

Focus on Nutrient Density, Not Trendy Foods

The term nutrient-density is common in health and wellness spaces, but do you know what it actually means? Nutrient-dense foods are those that have a higher amount of nutrients per calorie.

For example, 100 calories of broccoli provides far more volume and significantly more nutrients than 100 calories of potato chips. While the calorie amount may be the same, the impact on your body is very different. The broccoli will help you feel fuller for longer and deliver essential vitamins and fiber, whereas the chips may taste good in the moment but are less satisfying and offer minimal nutritional value.

Prioritizing nutrient-dense foods helps to give you more bang for your buck, filling you up and delivering maximum nutrients to your body.

Here are some examples of affordable, nutrient-dense food staples:

• Eggs

• Beans and lentils

• Oats

• Frozen fruits and vegetables

• Potatoes

• Greek yogurt

• Canned tuna or salmon

Also, as a reminder, if you are eating a balanced diet, you don’t need any of the fancy (and expensive) protein powders or supplements.

Plan Around Protein First

One of the best ways to eat well on a budget is by prioritizing the foods that keep you satiated and fuller for longer, and there is one nutrient that is especially effective at this— protein.

Protein does a lot of heavy lifting when it comes to nutrients. It supports satiety, regulates your blood sugar, helps you build muscle, and supports your metabolic health.

Protein can be found in animal products like meat, poultry, fish, eggs, and whole-fat dairy, and plant-based sources like tofu, soy, tempeh, beans, lentils, nuts, and seeds.

There are a few things you can do to up your protein while sticking to your budget:

• Buy family packs of meat and freeze them in ready-to-cook portions

• Ground meats have great versatility and save well in the fridge

• Rotate in plant-based proteins like beans and tofu throughout the week

• Stretch meat further by adding beans or lentils

Build Simple, Repeatable Meals

There’s often pressure to constantly try new recipes to keep meals exciting, but that can actually backfire. Too many decisions can lead to decision fatigue, which makes cooking feel overwhelming.

When that happens, it’s easy to abandon your plan altogether and fall back on familiar takeout options instead.

Instead of falling victim to decision fatigue, create 3-5 go-to breakfasts, lunches, and dinners that you can have on hand when you aren’t in the mood to cook an elaborate meal.

Example budget-friendly meal formulas:

• Protein + frozen veggie + rice or potatoes

• Oats + Greek yogurt + frozen berries

• One-pan sheet pan meals reduce time spent in the kitchen.

• Bean chili can last for multiple meals or be frozen for the future

• Batch cook larger portions to reduce waste, or freeze for the future.

Shop Smart (Without Extreme Couponing)

Part of saving money at the grocery store is going in with a plan. Before you even leave your house, go through your pantry to see what you already have, and plan a few meals around what you find. Next, make a list and stick to it.

When you get to the store, there are a few ways to stretch your dollar further. For example, store brands are almost always cheaper than name brands for the same ingredients, so don’t pay extra for branding and marketing!

Below the price on the shelf, there is a small section of the tag that compares the price per ounce. By using this trick, you can actually find options that are cheaper per unit of volume.

Finally, be selective in the produce aisle. Try to shop in season and buy only what you need to reduce waste. If you find that your produce is often going bad, consider using frozen over fresh— you get the same nutrients, but it won’t go bad before you can use it.

Healthy Convenience Foods That Are Worth It

Not all convenience foods are bad. In fact, some are great additions to a healthy diet while saving you time and money.

Here are a few convenience-foods we love:

• Pre-washed greens

• Rotisserie chicken

• Frozen, fully-cooked chicken and fish

• Frozen vegetables

• Microwaveable rice

• Canned beans

• Whole-food fruit and nut bars

Something to keep in mind is that spending a little more to have convenience-foods on-hand can keep you from splurging on takeout, fast food, and eating out when you are feeling burnt out.

What to Skip to Save Money

We’ve talked a lot about what you can buy, but it’s important to note that there are a lot of foods that are marketed to us as healthy or necessary for weight loss and fitness that you can actually skip.

One example is expensive supplements, powders, and additives that aren’t medically necessary. Unless your doctor has prescribed you a certain supplement, you are probably getting enough through a well-balanced diet.

Next, “diet” labeled snack foods, specialty low-carb, keto, or other similarly labeled packaged foods are usually over-priced and unnecessary in a well-balanced diet. These foods are often full of additives and not particularly satiating or healthy despite their clever marketing.

Finally, influencers are paid to market to you, and are not often reliable sources for nutrition and fitness. Influencer-driven grocery hauls are paid advertisements that don’t always have your best interest in mind.

Mindset Shift: Consistency Over Perfection

Healthy eating doesn’t have to be expensive. In fact, it can be even healthier for your body and budget with just a little bit of intention.

Building simple systems and taking time to plan ahead can help you to build consistent habits that you can maintain over time, even when you are stressed and overwhelmed in other areas of your life.

Spend time building up small habits that you can repeat again and again, and always remember, consistency is the goal, not perfection.